By There’s little doubt that at-home exercises are one of many easiest methods to slot in a sweat session with the smallest quantity of effort. However that does not imply that it is not formidable to plan a routine in your lounge that is straightforward to comply with and efficient; that is the place Alice Liveing is available in. A licensed private coach, Alice often shares fast residence exercises that require little or no tools (excluding the occasional dumbbell or resistance band), with detailed photographs and movies that designate each single step.
Alice’s exercise movies are diversified, which implies you possibly can decide a unique session every day, relying in your temper or how your physique is feeling that day. She has sequences devoted to the higher physique, decrease physique, and full physique, in addition to strikes that concentrate on the core particularly. However what units her other than quite a lot of different exercise consultants on-line is that she additionally focusses on day by day mobility. And whereas these exercises may not get you scorching and sweaty, they will aid you keep injury-free within the long-term. Try just a few of our favorite exercises by Alice Liveing forward, and be sure you take a look at her Instagram web page for much more inspiration.
Alice Liveing Actual-Time Resistance Band At-Dwelling Exercise
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Right here’s 40 minutes of a full physique resistance band exercise utilizing a protracted loop resistance band! Let me know for those who attempt it out 💥 #HomeWorkout #ResistanceBand
This 40-minute exercise solely requires one lengthy resistance band, and you may comply with together with Alice in actual time.
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Alice Liveing “Core Coaching From Dwelling” Exercise Video
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Coaching your core from residence doesn’t imply you merely maintain a plank for so long as doable (or any susceptible place for that matter). While we’re all coaching from residence, it doesn’t imply that a wide range of core workouts aren’t nonetheless obtainable that cowl all bases from rotation, to anti rotation, stability, anti lateral flexion and many others. Listed here are a few of my favorite residence exercise variations that I like to incorporate in my programming. Attempt incorporating these in to your exercises this week and let me understand how you get on! 1. Lifeless bugs – give attention to a full exhale as you lengthen reverse arm and leg away from the physique. Preserve contact with the ground together with your decrease again all through, and suppose ‘ribs down’ all through too, to keep away from rib flare. I’d intention for 6-10 reps all sides to start with. 2. Aspect plank – an ideal isometric maintain, guarantee each hip bones are stacked on prime of one another. Elbow sits immediately beneath shoulder, neck in line and hand prolonged. 3. Bear crawls – sluggish, small, managed actions. My favorite teaching cue is to think about there’s a giant glass of high-priced wine in your again that you just don’t wish to spill! 4. Russian twists – use the arms to information a rotational motion, maintaining decrease physique secure. Exhale as you rotate to every aspect and inhale as you come to impartial. Intention for 6-10 reps to start with. 5. Plank saws – elbow sits beneath shoulder, and intention for a slight pelvic tuck. Rock forwards and backwards with out the pelvis dropping right down to the ground or piking up. Intention for 6-8 reps to start with. 6. Pallof press – an ideal anti rotational train, set the resistance band at round waist peak and from right here face sideways on to it with it clasped in your palms. Taking a barely wider than hip width stance with tender knees, intention for a deep exhale as you press your arms out straight earlier than inhaling as you come to impartial. Intention for 6-8 reps to start with. 7. Pallof to overhead press – anti rotation with anti lateral flexion thrown in. An actual problem however nice for working your core, as above, besides once you take your arms out in entrance of you, drive them overhead making certain you retain ribs down, earlier than returning to impartial. Pop questions beneath 💥 #HomeWorkout
Alice presents seven completely different core workouts on this exercise, which you’ll be able to incorporate into an present routine. A few of the strikes require one lengthy resistance band, however many do not want any tools in any respect.
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Alice Liveing “Desk Stretches” Train Video
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DESK STRETCHES 👌🏻 I’ve had many messages from folks requesting just a few easy issues they will do at/round their desk to ease off any pressure that develops all through the day. While this isn’t an exhaustive listing of stretches, these are a few of my favourites to do if I’ve sat at my laptop computer for prolonged durations of time, and intention to stretch by way of the neck, and mobilise the thoracic backbone and shoulders. TAG anybody beneath who would possibly discover these helpful and let me know for those who attempt them out! 1. Neck tilt with aspect attain 2. Deep spinal flexion with exhale 3. Spinal CARS 4. Swimmers 5. Prayer stretch 6. Three level rotation 💥 #HomeWorkout #StayAtHome #WorkingFromHome #WFH
Since most of us spend hours sitting at a desk all day, Alice has offered a six-step stretching routine that you are able to do utilizing the chair at your workstation.
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Alice Liveing “Dwelling Exercise: Higher Physique and Core” Video
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UPPER BODY AND CORE 💥 A a lot requested video after Wednesday’s love exercise; that is what we bought as much as! TAG anybody beneath who would possibly take pleasure in this exercise, and let me know for those who attempt it out! Circuit 1: Push up lowers x10 Plank saws x10 Pike push ups x10 Circuit 2: Chicken canine x10 all sides Lifeless bugs x10 all sides Russian twists x10 all sides Circuit 3: Mountain climber to Spider-Man x10 Crab grabs x20 Needle by way of x20 Intention for 3 rounds of every circuit taking minimal relaxation between every train and round 90 seconds between every spherical! #HomeWorkout #StayAtHome
Combining workouts that work your higher physique and core into these three circuits will get you very sweaty fairly shortly.
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Alice Liveing “Dwelling Exercise: Resistance Bands” Video
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USING A RESISTANCE BAND AT HOME! Right here’s a few of my favorite workouts taken from this mornings resistance band class. In health, I really feel resistance bands have been barely over hyped… They’re not going to magically aid you develop your bum, they’re not the panacea of ‘curves in all the appropriate locations’ so let’s simply clear that up now. However… what they’re in present instances is handy, they take up little house in homes/flats, and they’re versatile! So, for those who’re desirous to get one thing that may aid you so as to add some further resistance in to your coaching then listed below are a few of my favorite workouts to attempt! 1. Single arm row 2. Overhead press 3. RDL (b-stance) 4. Aspect plank clam bridge 5. Supported aspect plank leg elevate Relating to these workouts I’d go for top reps, with something from 15-30 making certain you get full vary of motion and work with a constant tempo. Any questions, pop them beneath! 💥 #HomeWorkout #ResistanceBands
Resistance bands are among the finest items of kit to have in your home-workout package since they take up little-to-no house and are so versatile. This session entails 5 workouts that utilise a resistance band.
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Alice Liveing “Dumbbell: Full Physique Exercise” Video
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HOME WORKOUT – DUMBBELLS In case you’re needing some exercise inspiration for the week forward, why not attempt incorporating a few of these workouts in to your exercise routine, or attempt the entire thing as extra of a circuit model session! Seize your dumbbells and full: A1. Dumbbell deadlift 4×12 A2. Tall kneeling overhead press 4×10-12 B1. Reverse lunges 3×10 all sides B2. Renegade rows 3×8-10 all sides C1. Lateral lunges 3×10 all sides C2. Russian twists 3×8-10 all sides D1. Plank dumbbell drags 3×8-10 all sides TAG anybody beneath who would possibly wish to do that out and let me know for those who give it a go! Completely happy weekend everybody ☀️ #HomeWorkout #Dumbbells #StayAtHome
When you have a pair of dumbbells at residence, then this circuit will give your complete physique a radical exercise.
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Alice Liveing Dwelling Exercise Video
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BODY WEIGHT LOWER BODY 💥 For those who don’t have entry to any tools while coaching from residence, listed below are a few of my favorite physique weight decrease physique workouts so that you can attempt! You may both incorporate them in to your individual coaching or do them inside a circuit as beneath: 1. Squat to reverse lunge x10 all sides 2. RDL to single leg drive x10-12 all sides 3. Aspect mendacity clam bridge x15 all sides 4. Single leg glute bridge x10-15 all sides 5. Cossack squats x10 all sides Intention for 4-5 rounds of the above circuit, taking minimal relaxation between every train and 90 seconds between every spherical! TAG anybody beneath who would possibly discover this handy! #HomeWorkout #LowerBody
Utilizing solely your individual body weight, this five-move residence exercise will get your complete physique shifting.
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This 30-Minute Barre Exercise Is Designed to Assist You Shake Off a Dangerous Day
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Alice Liveing “Dwelling Exercise: Resistance Band” Video
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WHAT TO DO WITH A SMALL RESISTANCE BAND? Have you ever bought mini bands at residence, however you’re uncertain of easy methods to use them? Right here’s a few of my favorite workouts that may be finished from residence with some added resistance! 1. Single leg RDL 2. Single arm row 3. Banded overhead press 4. Glute bridges 5. Aspect mendacity clam 6. Lateral band walks 7. Seated banded abduction Once more, maintain the rep vary excessive right here, 15+ can be an ideal place to begin and centered on managed reps utilizing full vary of motion. TAG any individual beneath who’d like this exercise, and be sure you LIKE and SAVE! #StayAtHome #HomeWorkout #ResistanceBands
Alice is consistently exhibiting us how versatile (and efficient) a resistance band is, and this exercise utilises a brief band in seven alternative ways.
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Alice Liveing “Day by day Mobility” Train Video
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MOBILITY 🙏🏻 Final week, the great @andyvincentpt took us by way of a dwell mobility session. He talked in regards to the significance of not focusing solely on static stretching, however a mixture of stretches and CARS (managed articular rotations) to strengthen new ranges that you could be acquire entry too. This isn’t solely essential for joint well being and performance, but additionally too keep away from harm too so is a superb factor to include in to your day by day routine. It doesn’t should take lengthy or be sophisticated, so listed below are a few of the workouts that we went by way of which you could save and check out for yourselves. 1. (And video 2) Static ankle stretch. I’ve proven two variations for this as a result of some can have extra ankle mobility (second video) or much less (first video). 3. Ankle CARS 4. 90/90 stretch with rotation 5. 90/90 stretch with ahead lean 6. Bear pose 90/90 rotations 7. Inclined hip CARS 8. Tall kneeling spinal CARS 9. Shoulder static stretch (hug a pillow to keep away from arching by way of the again) 10. (NOT FILMED) Standing shoulder CARS – (I’m going to place a video on my tales of this) Simply 10 minutes a day of specializing in key areas of ‘tightness’ together with ankle, hips, thoracic backbone and shoulders can have a huge effect on staying harm free and shifting optimally! TAG anybody beneath who would possibly discover this handy 💙 #HomeWorkout #Mobility #StayAtHome
Whereas getting your coronary heart price up is essential, it is equally essential to care for your mobility. This sequence of 10 stretches will assist to maintain you freed from accidents for the long-term.
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Alice Liveing “Low Influence Decrease Physique” Exercise Video
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LOW IMPACT LOWER BODY For those who don’t fancy leaping round their lounge, listed below are some decrease physique workouts that can assist you construct and preserve energy from residence. TAG anybody beneath who would possibly discover this handy, and let me know for those who attempt it out. A1. Sluggish eccentric squats 4×15-20 A2. Single leg RDL 4×10-12 all sides B1. Reverse lunges 3×20 B2. Skater squats 3×10-12 all sides C1. Cossack squats 3×20 C2. Aspect mendacity clam bridge 3×15-20 all sides C3. Glute bridges 3×20 Any questions, pop them beneath ⚡️ #HomeWorkout #StayAtHome
In case you do not feel like leaping round your lounge in a high-energy exercise, then this low-impact lower-body exercise ought to do the trick.
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Alice Liveing “Dwelling Exercise: Higher Physique” Video
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AT HOME UPPER BODY EXERCISES | In case you’re struggling to be inventive with easy methods to practice your higher physique from residence, then listed below are some workouts so that you can attempt! You’ll want a protracted loop resistance band for just a few of the workouts which I purchase from Amazon. A1. Push up lowers (an ideal train to assist construct as much as a full push up, specializing in the eccentric decreasing section) 4×6-10 A2. Resistance band bent over rows 4×20 B1. Tall kneeling overhead press 3×20 B2. Band pull-a-parts 3×20 C1. Pike push ups 3×10 C2. Plank saws 3×10 C3. Single arm bicep curls 3×15 all sides TAG anybody beneath who would possibly discover this handy and let me know for those who attempt it out! #HomeWorkout #UpperBody
You solely want an train mat (or a small part of flooring) to finish this upper-body exercise in your lounge.
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Alice Liveing “Dwelling Exercise: Chair” Video
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WHO KNEW A CHAIR COULD BE SO USEFUL 💪🏻 Listed here are a few of my favorite workouts that I’ve integrated in to my coaching that use a chair. Most workouts are difficult sufficient with simply my very own physique weight and so an actual problem to work on and progress with. Attempt incorporating these in to any higher/decrease physique coaching days, and let me understand how you get on! 1. Step ups 2. Lateral step downs 3. RFE break up squats 4. Incline push ups 5. Tricep dips 6. Single leg squat TAG anybody beneath who would possibly discover these helpful! ❤️ #HomeWorkout #ChairWorkout #StayAtHome #StayHomeWorkOut
Making the most of your furnishings is usually a intelligent strategy to get a strong exercise for those who do not personal any train tools. On this six-exercise routine, Alice exhibits you ways a eating room chair can provide you an ideal exercise.
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